Strength EMOM for 12 min: 1 Push Press 1 Split Jerk @ 80% 1RM WOD 10 Min AMRAP 7 Bar Push Ups 7 Hang Cleans 7 Push Press A: 30kg/50kg B: 20kg/40kg C: 40kg/60kg Finish with Core Work Read more →
Tag: CrossFit Menlyn
WOD 26 September 2013
Strength and Technique Weighted Pull-ups and Ring dips 3-3-3-3-3 WOD 1 min of: Tyre Pulls Overhead Squat Pull-up hold Rest 4 rounds Recover and Mobilise Read more →
WOD 23 September 2013
Strength Back Squat 2 reps EMOM for 10min @ 80% 1RM Then Pull-Ups EMOM for 10min: A: 5-7 kipping or butterfly pull-ups B: 7-11 strict elastic band pull-ups C: 5-7 kipping or butterfly pull-ups WOD 5 KB Swings (heavy) 10 KB Reverse lunges 20 D/U 7 Rounds for time Stretch & Mobilise Read more →
WOD 2 September 2013
Test Week 1. 15 min to build up to 1RM Back Squat 2. 10 min to build up to 1RM Weighted Pull-Up 3. Max reps push-ups in 1 min WOD 5 Rounds for time: 10 Plate GTOH 10 Plate Thrusters 10 Plate Push-Ups 10kg/20kg Cut off time: 8 min Stretch & Mobilise Read more →
WOD 21 August 2013
Strength Push Press 5-5-5-5-5 WOD 5 Rounds of 1 Minute Each: Sled Drag (40kg) Shuttle Sprint Sled Pull (40kg) Plate Thrusters (20kg/10kg) Rest Stretching & Mobility Focus especially on lower body, your hammies and quads will thank you! Read more →
WOD 20 August 2013
Strength Weighted Pull-Ups: 5-5-5-5-5 Technique Clean Technique WOD Tabata: 5 Rounds (30 sec work, 15 sec rest) Front Squat Push Press Double Unders A: 25kg/40kg B: 15kg/30kg C: 40kg/60kg Stretch Read more →
WOD 19 August 2013
Strength: Back Squat 5-5-5-5 And the very first WOD going down at CrossFit Red X is… 21-15-9 Deadlifts & Burpees A: 70kg/100kg over the bar burpees B: 35kg/60kg normal burpees C: 95kg/140kg over the bar burpees Mobility: Shoulder Rehab & Stretching Read more →